Incline Bench Press

Lie down on an incline bench as shown. Take the barbell with a medium grip (so that during the movement a 90-degree angle is created between the shoulder and forearm) and lift it above you. This will be your starting position. The arms should be perpendicular to the floor. Tip: Enlist the help of a partner during this exercise. As you inhale, slowly lower the bar until the bar touches the bottom of your chest. After a short pause, as you exhale, return the barbell to its original position. Try to push the bar using your chest muscles. Lock your hands at the top, tighten your chest, after a second pause, start moving down again. Hint: Ideally, moving down should take twice as long as moving up. Complete the required number of repetitions. Return the bar to the rack. Attention: if you are doing this exercise for the first time, use the help of a partner who will insure you. If this is not possible, use a light weight. Also make sure that the bar of the bar touches the lower part of the chest. Avoid swinging the bar, carefully control its movement. Variations: You can also use dumbbells or a resistance band to perform this exercise.